From the Trainer:

“One of the nice things about this workout is that it can be done anywhere and any time with no equipment. It will challenge you, but it’s progressive – it will get harder as you progress. By the end of your 6-week-cycle, you will feel so much stronger and more confident. Good Luck! Life is full of choices!” Wende Leuba, Results Fitness

Each of your workouts for the next 6 weeks will begin with a warm-up of 10 minutes of walking or light jogging. If you’re not a runner, then walk briskly for 10 minutes.
After you warm up, you’ll be sprinting a number of times (scroll down to see a video of me sprinting!).

What’s a sprint? It’s an all-out run, and will serve as your main form of Bursting. And yes, you should do it even if you aren’t a runner. Just run for 30-60 seconds like you’ve got zombies chasing you. When you’re done, you won’t be able to talk and you might feel like keeling over and dying – your heart will be racing. That’s how you know you’re doing it right. Trust me. Between each sprint, take a 1-2 minute break to allow your heart rate to come down. It will suck the first few times you do it, but as you progress, the sprints will get easier. The best part? They are over fast and they will keep your metabolism and your energy up for the rest of the day!

After your sprints, you’ll do a group of exercises. Do each exercise the prescribed number of times, without stopping, and then immediately move on to the next exercise. Once you’ve finished all the exercises, please don’t skip the stretching. You’ll be sorry! Trust me. Make sure to stretch your entire body.

Below are the exercises! You can click on them and see a short demonstration video that Wende and I put together.

Related

About Christy

Forty year-old wife and mom to BJ (12) and Mia (8). I'm the editor at the Sisterhood, and I really love to run (really), read, cook amazing things, and photography is my fledging passion. My motivation is motivating other people to realize they can do this whole weight-loss and exercise thing. I'm living proof!

I am so excited about this! Although it is raining this morning…grrrr! I hope it stops sometime today if not I will have to replace the bursting the dreaded burpees or mountain climbers! Seriously I would rather run than have to do those…rain, rain go away!

I’m so bummed. I didn’t realize this was going to include outdoor activity. I am already training for a half-marathon and have a specific distance to run three times a week. It is very hard for me, with three small children and horrible heat, to find time to do my three runs a week. This would double the amount of times I would have to go outside. I’m just not sure I can swing it. :(

I second the idea of doing the mountain climbers as an alternative – make this work for you! Do you have a big enough yard that you could run around it for the sprints? Once the kids are out of school I’m totally going to get them to do this with me!

One question…and I’m sure it’s obvious…but do we do a sprint, and then an exercise, and then another sprint, and then an exercise…like that…so that the sprints are between the different exercises listed? Am I being dumb?
Can’t wait to do this!

Mel & Karena,
You can do several things to burst instead of sprints (although sprints are the best). High knees really fast, jump rope fast (without the rope), wall jumps (stand next to wall and pick a spot about 6 inches above your raised arm and jump fast fast fast for 30-60 sec. There are several others if you need more ideas!

i just finished doing the bootcamp about about 10 minutes ago and i REALLY still Feel like i am going to past out any minute and feel sick to my stomache….i knew would be extremely hard, so, what the HECK was I THINKING for sure….the heat is awful here so i know i should start way earlier in the morning….i was able to everything except the one arm tricep extentions and strecth…i did try to stretch and it lasted a few seconds coz i felt so sick….would do it now if i didnt still feel so sick….but i still did 98% of it…!!! so, i guess i shouldn’t too down on myself…

Of course for day 1 it’s raining here. Hoping it will be done and dry up by this afternoon. I really want to do the sprints because I really hate burpees and mountains climbers because they bother my knee and ankle. If it keeps raining, I’ll suck it up and do one of the others. I’m excited to start though.

I consider myself pretty fit and strong (I run and swim all the time and I basically live in the gym) BUT this workout was awesome for me. Love love loved it, all of it. I was a complete sweaty, breathing hard mess by the time I was done. Great job Wende!!!

Okay, I watched the video, and now I think I can do it. The explanation of “when you first start your sprints may only be 10-12 seconds” and watching her walk for like 10 seconds instead f 1-2 minutes is *much* quicker than how it’s laid out in the explanation. I know I will be working up to 30-60 sec sprints, but I have never sprinted, so I will be starting out w shorter ones since I might die. lol
I am only fearful that it might make it really hard (at first at least) for me to do my long runs. My husband travels and so I have to plan my running around when he’ll be home to watch the boys. So my long run this week will have to be early tomorrow morning. So I’ll be doing this bootcamp tonight after the boys are in bed and the sun is down (about 8:30) and then eating dinner (we eat late) and then getting up at 6:00 to run almost eight miles. Gonna be rough, but I will do it!!!!!!!!!!!
One more question…I know these are posted MWF, but we can move days if we need to, right? I will be going to the NKOTBSB concert in Atlanta (don’t be jealous…) Wed night so will need to do W’s bootcamp on Thursday and then Friday’s on Saturday. That’s all right, correct? :)

You can do them whatever days work best for you, Angela! On the sprints, go as hard and as fast as you can for however long you can, after that, just slow to a jog or swift walk for the rest of the 30-60 seconds. You will progress quickly and be able to do more time before you know it!

I am one sweaty hooker, but I did it. That was really tough for a first day. I could have passed out or puked more than once. Those one arm plank things are killers and those bursts….we won’t even talk about those. The really bad news is I have boot camp tonight. I may really pass out there.

I am one sweaty hooker, but I did it. That was really tough for a first day. I could have passed out or puked more than once. Those one arm plank things are killers and those bursts….we won’t even talk about those. The really bad news is I have boot camp tonight. I may really pass out there.

Whose idea was this anyway??? Cuz I just want to give a big hug!! When I saw those sprints I almost said, “not gonna happen!” BUT I know my body needs this so I did it! And you know what I didn’t pass out or collapse!! I just kept going and going the energizer bunny!! My legs are sore and I’m tired but it felt great!! Btw, Christy I loved your demos!!

Whose idea was this anyway??? Cuz I just want to give a big hug!! When I saw those sprints I almost said, “not gonna happen!” BUT I know my body needs this so I did it! And you know what I didn’t pass out or collapse!! I just kept going and going the energizer bunny!! My legs are sore and I’m tired but it felt great!! Btw, Christy I loved your demos!!

Wow, I just read everyone’s comments and I am glad I read them after I did day 1 instead of before so I wasn’t scared! LOL I did day one, I was able to run which is a big deal because when I went to run last week I couldn’t because I had a foot that hurt too much and it finally feels better. Woot! I don’t think my sprints were as fast as they could have been but I did them! I also think I stunk at the tricep extensions but again I did them. I am also a stinky mess! Thanks for being so brave Christy to post your demos online for all to see.

I’m so proud of you! And WOOT on the foot feeling better!! Your sprints will get faster – I like to pretend I’m in the Olympics going for the gold – and yeah, Chariots of Fire is playing in my mind!! Tricep extensions are tricky, but once you get them down you’ll be good. Just do them slowly to make sure your form is right.

And thanks for saying I’m brave! I’ve found that over the past years with SJ, there’s just about nothing I wouldn’t do for all of my Sisters!! xoxoxo

ah well it is 11 PM and I’m now breathing hard and my heart is pumpin’
I did my “bursts” in the basement as the kids are asleep (we hope right?) I only made it through 3. Wow am I out of shape! And the plank position exercises are really hard for me too!

I would like to start the bootcamp routine you have laid out here. My one concern/question is what should I do if I cant do sprints/mountain climbers/ burpees? I broke my ankle and foot back in March. I am still in physical therapy currently (It is August 27th). My ankle is taking a long time to heal, and my foot has discomfort still due to scar tissue. I dont think I will be able to complete the cardio moves you suggest for bursts at this time due to the high impact it would have on my ankle and foot. Do you have any other ideas at how to raise my heart rate?

Do you have access to a bike, stationary or road, or maybe an elliptical machine? There are plenty of low impact cardio exercises that can get your heart rate up. Let me think and see if I can come up with something that doesn’t use equipment…..

You can do a squat hold and air box. If you use controlled, alternating punches (keeping your arms in control as opposed to flailing) and go at a fast pace, you can get your heart rate up pretty high. Rotate your upper body at the waist, and you’ll also work your core and abs. It might not be as effective as sprinting, but it’s better than nothing! You could vary the punches between jabs, upper cuts, hooks, etc.

I will start this tomorrow. I’m getting ready for my 2nd mud run in just 40 days, so I love that I found this to add to my running schedule….I love that it’s all body weight so I can do this in the park after a run :)

Just finished the first workout loved it! I did similar things with a personal trainer a year ago and have been looking for something I can do without paying for a gym membership/ trainer ever since. Thanks for posting this!

Hi! Yes, sprints are short. My advice is to sprint as hard as you can for as long as you can. If you aren’t used to doing it 30 seconds will feel like forever! If you can do more, do it. Then let your heart rate come down a bit and sprint again. I like to pretend I’m running an olympic sprint and trying to win the gold, and Chariots of Fire is playing in my mind. It helps :)

When would you recommend doing this workout, in the morning, or at night? I have to either do this before my kids get up, or after they go to bed. :/ Also, eat something before or do these on an empty stomach? I have a protein shake I could drink before, maybe? Sorry for so many questions, I must admit I’ve probably NEVER formally exercised.

Hi Julia,
My preference is to do a workout like this in the morning, after a cup of coffee or 1/2 protein shake, and followed by the other 1/2 of the shake. This kind of high intensity workout will give you energy all day long (I feel like a super-woman on the days I do it!), so that’s why I recommend morning. I do bootcamp classes in the evenings sometimes, and end up having a hard time falling asleep!

What should I do since I’ve had foot surgery to reattach ligaments & repair a tendon? It’s been almost a year since injury; 8 months since surgery; & I’m finished with physical therapy (dr says it’s stronger than ever, but my foot does not have the same motion it used to). That’s my concern for the bursting activities…I don’t think I could possibly do the mountain climbers or burpees just by the position my foot would have to be in. Any suggestions, please?

I just finished day 1!! I used to run, but haven’t been able to for the past year due to a busy schedule and an active 2 year old. I feel so good!! my legs are exhausted, but i can tell that it worked a lot of muscles more than my running routines did. Can’t wait to see more results after i keep going! (assuming my legs recover!) :)

I am new here – just found this site last week while on vacation. I love it! I am going to start the boot camp today – but it looks like this is pretty old – anything new I should know before starting? I know that the workout is the same – but are there others that want to begin with me?? Thanks for all of the great info on this site…. I’m ready to dive in.

Hi Karin,
Yes, the workout was posted a while back, but everything is still current and correct! I’m so glad you found our site and hope you enjoy the bootcamp! I am thinking of starting up another group on it mid-month if you want to join us then. In the meantime, go ahead and get started now though :) There’s no time like the present!

Thanks – I did W1D1 today and added the squat challenge to it….. This should make tomorrow an interesting day at work. I am going to do Sun/Tue/Thursday – I hate working out on Fridays :-) Thanks for the response…. it was a good first day – now to keep it going for the next 6 weeks. 2 years ago I lost over 50 pounds by changing my diet, tracking food and exercising. Last year I completed a 1/2 marathon but didn’t loose a pound…. and so far this year 15 pounds have crept back on….. I can feel it so I know I need to get back in gear – but I have been doing a lot of reading on strength training and am gonna try that route with less cardio mixed in…..

I am in the same boat as you, Karin. Eight years ago I lost over 50 pounds doing WW online with almost no exercise. Then I started running and did a few 1/2 marathons, and while I did lose a few pounds more, it wasn’t what I expected (I expected BIG losses). I think I ate more because running made me so hungry. Now I’m not running, and I realize that running was really helping me maintain my loss, because in the last year, I’ve had about 15 creep back on as well. It’s not cute!!! I’m working my way back to running and bringing my kids along for the ride this time…..

Keep me posted on how you’re doing! I’m here if you have any questions….

I injured my hamstring a few weeks ago playing tennis and running hurts badly. I can workout on the elliptical and I can walk briskly. What do you recommend I do about the sprints? I’m so depressed that I can’t run…but grateful I can still do other things.

Hi, Can doing this sprints on a treadmill at 2% incline be just as effective as outdoor? Can’t always make it to the track and really like doing crazy workouts in the comforts of my home lol. :) Thank you.

Peggy,
Sorry to hear about your fall :( I would recommend walking, swimming, or stationary cycling, and talking to your doctor about other exercises you might be able to do. Since I’m not familiar with your injuries, I don’t want to recommend something that might cause you more pain.

I just noticed all the other comments are from 3 years ago.. I’m a little late lol. But will definitely be doing this! I’ve been looking through your site and want to try all the challenges. I want to say Thank you for keeping them free!

I am 63 and have not exercised for very long time. I am currently doing the 30 day squat routine, but may start this Bursting program. Can you pls recommend some stretches and how to do them? Thanks!!! Wish me luck…..

These are great and easy workouts. Plan on starting today. PS: I have run a handful of various lengthed races (i say ran… jogged…. walked briskly.. I am not fast by any means).. and your sprints look good! :)

Wow, I pushed myself to do this just now and tell you what, I apparently haven’t sweat in a while, I almost forgot what it felt like. I cant do anything outside, no place to do it so I sprinted in place on my yoga mat (Worked well! After that wasn’t sure I could to the rest of the workout! lol) I was moved to work my butt off after looking in the side mirror while hubby was driving and seeing my batwings flapping in the wind, and I am NOT overweight. I’ve been a steady 135lbs ish for a few years now but all of a sudden cant fit into my pants. ACK! on top of that my hubby slapped my butt the other day when I got out of the shower (TMI? LOL) and the RIPPLE I felt (and SAW!) roll up my back and down my leg freaked me out! SO, kicking my own butt now. Did this workout, am doing 100 chair dips daily for 100 days, jumped on my rebounder for 20 minutes (10 just for this warm up) and drinking a ton of water and coconut water. also been doing some green drink smoothies! lets see how long I keep it up! Woo hoo! Thanks for the bootcamp!

Well I just found this page and plan to start tomorrow! Im on day 11 of the squat challange and would like to implement more exercise to this challenge. I am diabetic and have had 3 heart attacks in which now I have 4 stints placed in my heart. I also had a TIA and I’m tired of my Dr saying it’s because I have bad genes. I’m doing this for myself because I want to live to see my great grandkids. I’ll be 45 in a few days so what a better time to start. Thanks for making this available.

And what if, with bad arthritic knees, I can do neither sprints, nor burpees, nor mountain climbers? I modify the lunges by not going as deep, but you make it sound like I should just give up and quit now. How about some different alternatives. For now, I’m going for a good walk, with as fast as I can walk sprints. I love what you guys do, but telling me I might as well not even bother with the workout if I can’t run is a bit discouraging and ablist.

Question want to join in the bootcamp, but I am recovering from a fractured ankle still have problems with some of the movement.I can’t do the sprints and not sure if mountain climber or burgers will put too much stress, do you have a suggestion or advice?

Hello! Thank you for providing this boot-camp for free. My computer/connectivity is terrible and when I try to print the plan it is all jumbled. Do you have it all in one document like a pdf that I can just print for my binder? I have this nerdy little binder where I keep all my challenges and stuff, thanks!

I love challenges they keep me movin and motivated. Just finished day 3 a sweaty mess. Love it. Feel amazing after just the workout I’ve been needing. Question is each week 3 days or is it 5 days a week?

How close, time-wise, do the sprints need to be to the rest of the exercises? Is it ok to take a 10 minute break in between the walk/sprint section and the rest of it? What about splitting it further apart in the day- like doing the walk/ sprint in the morning and the rest of the exercises in the afternoon…